When it comes to seeing real, lasting results in your fitness journey, what you eat is just as important as when you eat. That’s why in TRANSFORM Level 2, we introduce the concept of an eating window—a simple yet powerful method to optimise digestion, energy levels, and fat loss.

Let’s dive into what an eating window is, how it benefits your body, and how TRANSFORM Level 2 incorporates this approach to help you transform smarter.

What Is an Eating Window?

An eating window refers to a set period during the day in which you consume all your meals and snacks. Instead of eating at random times throughout the day, you’ll structure your food intake within a 12-hour window, such as 7AM to 7PM.

The goal? To give your digestive system a much-needed break overnight, supporting metabolism, hormone balance, and fat burning.

While this isn’t strict intermittent fasting, it shares similar benefits in a way that aligns with an active lifestyle.

Why Do We Use an Eating Window in TRANSFORM Level 2?

At this stage of your Transform journey, we focus on revitalising your body by improving digestion, hormone function, and metabolism. Using a structured eating window helps:

Regulate insulin levels: Reducing late night snacking allows insulin (your fat-storing hormone) to stabilise, which helps your body become more efficient at burning fat.

Improve digestion: A break from constant food intake gives your digestive system time to reset, reducing bloating and optimising nutrient absorption.

Support hunger & fullness cues: By eating within a set timeframe, your body starts to recognise when it’s actually hungry versus eating out of habit or boredom.

Reduce mindless snacking: Late night eating is often emotional and driven by cravings, not real hunger. With an eating window, you naturally eliminate unnecessary snacking.

Enhance recovery: Your body gets more time to focus on repair, hormone balance, and recovery overnight.

How the Eating Window Works in TRANSFORM Level 2

For the first two phases of TRANSFORM, we focus on optimising nutrition and gut health, setting strong habits with Mediterranean-inspired meals. By Phase 3 (Redefine), we take it up a notch by incorporating a 12-hour eating window, encouraging mindful eating and meal timing.

Example Eating Schedule (7AM – 7PM Window):

• Breakfast 7:00AM: Scrambled eggs with sourdough toast & sautéed greens
• Snack 10:30AM: Greek yoghurt with nuts & berries
• Lunch 1:00PM: Grilled salmon with quinoa & roasted vegetables
• Snack 4:30PM: Hummus with veggie sticks
• Dinner 7:00PM: Mediterranean chicken with brown rice & leafy greens

After your last meal at 7PM, your body gets a break from digestion until 7 AM the next day.

Can’t start eating at 7AM? No problem! Adjust your window based on your schedule (e.g: 8AM – 8PM).

Tips for Success with an Eating Window

1️⃣ Stay hydrated: Drink plenty of water throughout the day to support digestion and energy levels.

2️⃣ Prioritise whole foods: Stick to the TRANSFORM Meal Builder, focusing on lean proteins, healthy fats, and quality carbs.

3️⃣ Be consistent: Try to keep your eating window steady each day for best results.

4️⃣ Listen to your body: If you’re truly hungry outside the window, have a small, nutrient-dense snack (especially for breastfeeding mums or high-intensity training days).

The Bigger Picture: Long Term Benefits

The goal of using an eating window in TRANSFORM Level 2 isn’t just for short-term fat loss, it’s about building lifelong habits that help you feel more in control of your nutrition. You’ll develop better eating rhythms, learn to trust your hunger cues, and maintain a sustainable approach to fuelling your body for energy, strength, and vitality.

So, as you progress in TRANSFORM Level 2, embrace the eating window and trust the process. Your body, and your results will thank you!